Stress is our biggest enemy that has a real physiological impact on our body. Whether it's physical, emotional or psychological, it triggers the release of the hormones cortisol and adrenaline. When we reach a level of chronic stress, then there is an excess of these hormones, which can cause a number of problems.
Our way of eating and regular sports activities, as well as limiting sources of stress, can help. Check out three important nutrients that help the body deal with cortisol.
Get B vitamins
To counteract stress, do not allow a deficiency of these vitamins and in particular vitamins B5 and B6. Why?
Vitamin B5 helps regulate the synthesis of the stress hormone cortisol when you are under chronic stress. The vitamin usually keeps the adrenal glands functioning well. If you are deficient in B5, it can be difficult for your adrenal glands to help you recover from a stressful situation for example.
Vitamin B5 is also important for energy levels, fat metabolism, hemoglobin synthesis and more. Foods you can get it through are mushrooms, cauliflower, broccoli, sweet potatoes, poultry.
As for vitamin B6, it is necessary for more than 100 enzymatic reactions, participates in the processes of metabolizing carbohydrates and the synthesis of hemoglobin. When we are exposed to prolonged stress there is a risk that the levels of the vitamin will drop sharply. Vitamin B6 is of particular importance for the synthesis of neurotransmitters that help us feel good, such as:
- GABA - calming, relaxing neurotransmitter;
- Serotonin – stabilizes mood, regulates sleep and stress, also appetite and digestion, our desire for sex;
- Dopamine – it is associated with mood, the feeling of pleasure, regulation of sleep.
Vitamin B6 can be obtained by eating turkey meat, spinach, cabbage, avocado, fish.
Vitamin C is a powerful antioxidant that has an anti-inflammatory effect in response to prolonged stress and exercise. Thus helping the body in its natural response to combat stress and high cortisol levels.
Vitamin is necessary for better absorption of iron from food, increase of immunity, he alth of the heart and blood vessels, synthesis of collagen. Add fresh fruits and vegetables to your menu, such as tomatoes, kiwi, papaya, strawberries, Brussels sprouts, citrus fruits.
Don't forget about magnesium
Magnesium is a vital mineral involved in over 250 enzymatic processes in the body, including blood pressure regulation, muscle and nerve function, blood sugar control, metabolism, protein synthesis, fat synthesis and energy. All of this is essential to maintain the body's functioning during stress and fatigue.
On the other hand, stress can be a cause of magnesium deficiency, and magnesium deficiency can increase the stress response. Therefore, add to your menu foods that contain good amounts of the mineral, such as natural cocoa, pumpkin seeds, avocados, sesame seeds, spinach, red meat.